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  6. Sardine vs. Octopus

Sardine vs. Octopus — In-Depth Nutrition Comparison

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How are Sardine and Octopus different?

  • Sardine is richer in Vitamin D, Phosphorus, and Calcium, while Octopus is higher in Vitamin B12, Iron, Selenium, Copper, Vitamin B6, and Zinc.
  • Octopus covers your daily need of Vitamin B12 1128% more than Sardine.
  • Octopus is lower in Cholesterol.

Fish, sardine, Atlantic, canned in oil, drained solids with bone and Mollusks, octopus, common, cooked, moist heat types were used in this article.

Infographic

Sardine vs Octopus infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
4
:
6
Octopus
Octopus
Contains more Calcium +260.4%
Contains more Phosphorus +75.6%
Contains less Sodium -33.3%
Contains more Manganese +129.8%
Contains more Iron +226.7%
Contains more Magnesium +53.8%
Contains more Potassium +58.7%
Contains more Zinc +156.5%
Contains more Copper +297.3%
Contains more Selenium +70%
Sardine
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 115% 110% 28% 210% 36% 41% 36% 62% 15% 288%
Octopus
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 32% 358% 43% 120% 56% 60% 92% 247% 7% 489%
Contains more Calcium +260.4%
Contains more Phosphorus +75.6%
Contains less Sodium -33.3%
Contains more Manganese +129.8%
Contains more Iron +226.7%
Contains more Magnesium +53.8%
Contains more Potassium +58.7%
Contains more Zinc +156.5%
Contains more Copper +297.3%
Contains more Selenium +70%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Sardine
Sardine
6
:
6
Octopus
Octopus
Contains more Vitamin E +70%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin K +2500%
Contains more Vitamin A +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +288%
Contains more Folate +140%
Contains more Vitamin B12 +302.7%
Sardine
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 7% 41% 144% 0% 20% 53% 99% 39% 39% 8% 1118% 7%
Octopus
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Vitamin K 18% 24% 0% 27% 15% 18% 71% 54% 150% 18% 4500% 1%
Contains more Vitamin E +70%
Contains more Vitamin D +∞%
Contains more Vitamin B1 +40.4%
Contains more Vitamin B2 +198.7%
Contains more Vitamin B3 +38.8%
Contains more Vitamin K +2500%
Contains more Vitamin A +177.8%
Contains more Vitamin C +∞%
Contains more Vitamin B5 +40.2%
Contains more Vitamin B6 +288%
Contains more Folate +140%
Contains more Vitamin B12 +302.7%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Sardine
Sardine
2
:
3
Octopus
Octopus
Contains more Fats +450.5%
Contains more Other +35%
Contains more Protein +21.1%
Contains more Carbs +∞%
Equal in Water - 60.5
Sardine
25% 11% 60% 4%
Protein: 24.62 g
Fats: 11.45 g
Carbs: 0 g
Water: 59.61 g
Other: 4.32 g
Octopus
30% 2% 4% 61% 3%
Protein: 29.82 g
Fats: 2.08 g
Carbs: 4.4 g
Water: 60.5 g
Other: 3.2 g
Contains more Fats +450.5%
Contains more Other +35%
Contains more Protein +21.1%
Contains more Carbs +∞%
Equal in Water - 60.5

Fat Type Comparison

Fat type breakdown side-by-side comparison
Sardine
Sardine
2
:
1
Octopus
Octopus
Contains more Monounsaturated Fat +1094.1%
Contains more Polyunsaturated fat +979.2%
Contains less Saturated Fat -70.4%
Sardine
14% 37% 49%
Saturated Fat: 1.528 g
Monounsaturated Fat: 3.869 g
Polyunsaturated fat: 5.148 g
Octopus
36% 26% 38%
Saturated Fat: 0.453 g
Monounsaturated Fat: 0.324 g
Polyunsaturated fat: 0.477 g
Contains more Monounsaturated Fat +1094.1%
Contains more Polyunsaturated fat +979.2%
Contains less Saturated Fat -70.4%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Sardine Octopus
Lower in Sodium ok
Lower in Cholesterol ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals ok
Lower in Sugar Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Sardine Octopus Opinion
Net carbs 0g 4.4g Octopus
Protein 24.62g 29.82g Octopus
Fats 11.45g 2.08g Sardine
Carbs 0g 4.4g Octopus
Calories 208kcal 164kcal Sardine
Calcium 382mg 106mg Sardine
Iron 2.92mg 9.54mg Octopus
Magnesium 39mg 60mg Octopus
Phosphorus 490mg 279mg Sardine
Potassium 397mg 630mg Octopus
Sodium 307mg 460mg Sardine
Zinc 1.31mg 3.36mg Octopus
Copper 0.186mg 0.739mg Octopus
Manganese 0.108mg 0.047mg Sardine
Selenium 52.7µg 89.6µg Octopus
Vitamin A 108IU 300IU Octopus
Vitamin A RAE 32µg 90µg Octopus
Vitamin E 2.04mg 1.2mg Sardine
Vitamin D 193IU 0IU Sardine
Vitamin D 4.8µg 0µg Sardine
Vitamin C 0mg 8mg Octopus
Vitamin B1 0.08mg 0.057mg Sardine
Vitamin B2 0.227mg 0.076mg Sardine
Vitamin B3 5.245mg 3.78mg Sardine
Vitamin B5 0.642mg 0.9mg Octopus
Vitamin B6 0.167mg 0.648mg Octopus
Folate 10µg 24µg Octopus
Vitamin B12 8.94µg 36µg Octopus
Vitamin K 2.6µg 0.1µg Sardine
Tryptophan 0.276mg 0.334mg Octopus
Threonine 1.079mg 1.283mg Octopus
Isoleucine 1.134mg 1.298mg Octopus
Leucine 2.001mg 2.099mg Octopus
Lysine 2.26mg 2.228mg Sardine
Methionine 0.729mg 0.673mg Sardine
Phenylalanine 0.961mg 1.069mg Octopus
Valine 1.268mg 1.303mg Octopus
Histidine 0.725mg 0.573mg Sardine
Cholesterol 142mg 96mg Octopus
Saturated Fat 1.528g 0.453g Octopus
Omega-3 - DHA 0.509g 0.162g Sardine
Omega-3 - EPA 0.473g 0.152g Sardine
Omega-3 - DPA 0g 0.012g Octopus
Monounsaturated Fat 3.869g 0.324g Sardine
Polyunsaturated fat 5.148g 0.477g Sardine

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Sardine Octopus
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
131%
Sardine
408%
Octopus
Minerals Daily Need Coverage Score
94%
Sardine
150%
Octopus

Comparison summary

Which food contains less Sodium?
Sardine
Sardine contains less Sodium (difference - 153mg)
Which food is lower in Cholesterol?
Octopus
Octopus is lower in Cholesterol (difference - 46mg)
Which food is lower in Saturated Fat?
Octopus
Octopus is lower in Saturated Fat (difference - 1.075g)
Which food is lower in glycemic index?
Octopus
Octopus is lower in glycemic index (difference - 0)
Which food is cheaper?
Octopus
Octopus is cheaper (difference - $7)
Which food is richer in minerals?
Octopus
Octopus is relatively richer in minerals
Which food contains less Sugar?
?
The foods are relatively equal in Sugar (0 g)
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Sardine - https://fdc.nal.usda.gov/fdc-app.html#/food-details/175139/nutrients
  2. Octopus - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174249/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.